Kazakh weather is here. Warm yourself up with a bowl of delicious and blood sugar-friendly soups recommended by dietitians.

Reviewed by dietitian Emily Lachtrupp, MS, RD

Sweater weather is officially back. As temperatures drop, we look forward to donning our favorite knits and cooking up a pot of soup. This isn’t just a delicious option for staying warm; Soup can also be a healthy addition to your routine. In fact, the right soup recipe can check all your nutrition boxes and help you manage your blood sugar. Most soups are packed with health-supporting ingredients like protein, fiber, and antioxidants, and are also low in saturated fat; This is important because heart diseases are closely linked to diabetes.

Relating to: 18 Diabetes-Friendly Lunches That Are Cheap and Delicious

Unfortunately, the colder months also coincide with the return of cold and flu season. Luckily, your favorite soup recipe may be the perfect meal to get the essential nutrients your immune system needs to ward off the common cold. If you’re not keeping your beverage intake in check due to the change of seasons or you’re already feeling under the weather, broth-based soups can help you stay hydrated.

Read on to find out what dietitians recommend for the best soups to stay healthy and hydrated if you have diabetes. We’ll also share tips to help you choose the best diabetes-friendly soup options.

The Best Soups If You Have Diabetes

1. Lentil Soup

If you’re trying to keep your blood sugar under control, lentil soup is a great choice, she says, because it’s high in fiber and plant-based protein but lower in saturated fat. Vandana Sheth, RDN, CDCESPlant-based and diabetes specialist based in Los Angeles. In fact, 1 cup of cooked lentils provides 18 grams of protein and an impressive 16 grams of fiber. “This nutritional profile makes it nutrient-dense, filling and blood sugar-friendly,” he says.

Research has found that lentils are especially effective in balancing blood sugar. One study found that consuming a 110-gram serving (about 1 cup) of cooked lentils reduced post-meal blood sugar by up to 20%. Store dried lentils in the pantry to put them to good use. Instant Lentil Soup, Red Lentil Soup with Saffron or this Vegan Lentil Soup.

2. Vegetable Soup with Vegetables

Minestrone soup is a nutrient-dense meal because it’s rich in fiber and packed with veggies and plant-based protein, she says Jessica DeGore, RD, CDCESa registered dietitian and certified diabetes care and education specialist. These qualities make it a solid choice when trying to manage blood sugar.

Also, if you’re struggling to meet your daily goal of non-starchy vegetables, adding a cup or bowl of minestrone may help you get there. If you’re worried about the carbohydrates in the pasta in traditional minestrone, DeGore recommends choosing whole-wheat pasta for extra fiber or swapping the pasta for another whole grain. (farro would be great.) Try one of our favorites minestrone recipes like this Slow Cooker Vegetable Minestrone Soup or Vegan Veggie Vegetable Soup.

3. Hot pepper

For many, fall is synonymous with the return of football season. One of the most popular football tailgate foods? red pepper. Optimize the nutritional benefits of your favorite chili by adding plenty of chopped vegetables for added fiber and substituting chicken or turkey for beef to reduce total saturated fat per bowl. Alyssa Pacheco, RDa registered dietitian and owner of The PCOS Nutritionist, is a fan of white chicken chili. “Thanks to the chicken and beans, it’s full of protein and fiber that will keep blood sugar levels more stable, which will make you feel fuller,” she says. Try our Creamy White Pepper with Cream Cheese Recipe using bean puree to help thicken the chili.

“Vegetable chili is another option packed with fiber, plant protein, and complex carbohydrates. Without meat, this chili is often made with more vegetables and beans, making it a filling and diabetes-friendly choice,” adds Sheth. This is one of our favorite plant-based chili recipes Vegetarian Butternut Squash Chili with Black Beansor try this high-protein product Türkiye pepper choice.

4. Pureed vegetable soup

Do you have vegetables in your refrigerator that you need to consume as soon as possible? make a pot pureed vegetable soup. From broccoli to tomato or carrot, the options for pureed vegetable soups are endless. These smooth soups are not only easy to make, but they’re also a boon for blood sugar management because they’re packed with fiber and inflammation-fighting antioxidants. They also tend to be lower in carbohydrates.

Many vegetable soups will also be rich in immune-supporting nutrients such as vitamins A and C. Roasted Carrot Soup, Cauliflower Soup, Sheet Pan Tomato Soup or Persian Pumpkin Soup.

5. Chicken Soup

Chicken soup is the perfect comfort food. Not only is it convenient, but chicken soup is a nutrient-dense option to boost your immune system and is easy to keep low-carb, too. If you’re looking to optimize the protein in your next pot of chicken soup, Gina Jones, MS, RDN, The owner of Gina Jones Nutrition recommends using bone broth For extra protein, vitamins and minerals.

There are countless variations of chicken soup, but chicken minestrone is Jones’ pick for the best soup for diabetes. “Protein from chicken broth and chicken helps with satiety and helps regulate blood sugar. Non-starchy vegetables (like carrots, greens, celery) help provide additional nutrients and fiber, which suppresses appetite and improves satiety and blood sugar regulation. Try one of these soul-nourishing chicken soup recipes this week: Instant Chicken Soup with Root Vegetables and Barley or Easy Chicken Soup with Tortilla Chips.

How to Choose Soup for Healthy Blood Sugar?

These tips will help you choose the right soup option that will support healthy blood sugar (and maybe even help you meet your hydration goals):

• Consider the ingredients: With diabetes, it can be easy to focus solely on the calorie and carbohydrate content of your food. But Gore also recommends looking at the soup’s ingredients. “Choosing a soup with a lean protein source (chicken or beans), plenty of vegetables (carrots, onions, greens), and whole grain carbohydrates (brown rice, quinoa, farro) provides a diabetes-friendly, balanced meal. “he says.

• Add fiber: Fiber slows down digestion, making soups more satisfying and allowing for more gradual absorption of glucose. The nutrient also supports a healthier gut microbiome, a key player in immune health. Choose soup recipes with lots of vegetables or legumes. If you’re starting with canned soup, increase the fiber content by adding more vegetables or beans as you heat it.

• Double check sodium: You can either find a canned food variety at the store or order it from a store. fast food restaurantSoups can be quite high in sodium. If possible, choose canned soups labeled “low sodium” or “no salt added.” For homemade soups, use low-sodium broth and limit the amount of salt you add when cooking. If a lower sodium option is not available, adjust your sodium intake at other meals throughout the day to accommodate.

• Low in Saturated Fat: “Choose soups that are low in saturated fat to help support heart health, which is also important for diabetics,” says Sheth. Broth-based soups are generally lower in saturated fat than cream soups.

In conclusion

Embrace the cold weather and cook up a pot of soup. While it may seem like a humble meal, soup is a multitasker when it comes to supporting your health goals, like staying hydrated, eating more vegetables, and meeting your recommended daily fiber goal. While soup may be rich in protein and fiber, it may be lower in carbohydrates and saturated fat; all of which help support diabetes management. Not only that, many soups provide immune-supporting nutrients like vitamins A and C, zinc and iron, which are key to fighting off cold viruses. Time to get out of stock!